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  6. Mayonnaise vs. Greek yogurt

Mayonnaise vs. Greek yogurt — In-Depth Nutrition Comparison

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How are Mayonnaise and Greek yogurt different?

  • Mayonnaise is richer in Vitamin K, and Vitamin E , while Greek yogurt is higher in Vitamin B12, Vitamin B2, Phosphorus, Selenium, and Calcium.
  • Mayonnaise covers your daily need of Vitamin K 136% more than Greek yogurt.
  • Mayonnaise contains 328 times more Vitamin E than Greek yogurt. Mayonnaise contains 3.28mg of Vitamin E , while Greek yogurt contains 0.01mg.
  • Greek yogurt is lower in Sodium.

Salad dressing, mayonnaise, regular and Yogurt, Greek, plain, whole milk types were used in this article.

Infographic

Mayonnaise vs Greek yogurt infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0.71% 2.4% 1.8% 7.9% 6.3% 4.1% 9% 83% 0.91% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 30% 12% 0% 5.7% 14% 58% 4.6% 1.2% 53%
Contains more IronIron +∞%
Contains more CopperCopper +11.8%
Contains more MagnesiumMagnesium +1000%
Contains more CalciumCalcium +1150%
Contains more PotassiumPotassium +605%
Contains more ZincZinc +246.7%
Contains more PhosphorusPhosphorus +542.9%
Contains less SodiumSodium -94.5%
Contains more ManganeseManganese +28.6%
Contains more SeleniumSelenium +321.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 3.9% 66% 6% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8% 19%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.9% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8% 8.2%
Contains more Vitamin AVitamin A +333.3%
Contains more Vitamin E Vitamin E +32700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +126.5%
Contains more Vitamin B1Vitamin B1 +130%
Contains more Vitamin B2Vitamin B2 +1363.2%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +92.4%
Contains more Vitamin B6Vitamin B6 +687.5%
Contains more Vitamin B12Vitamin B12 +525%
~equal in Vitamin C ~0mg
~equal in Folate ~5µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 g
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
Contains more FatsFats +1397%
Contains more OtherOther +173.6%
Contains more ProteinProtein +837.5%
Contains more CarbsCarbs +598.2%
Contains more WaterWater +275.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 23% 61%
Saturated Fat: Sat. Fat 11.703 g
Monounsaturated Fat: Mono. Fat 16.843 g
Polyunsaturated fat: Poly. Fat 44.69 g
48% 43% 9%
Saturated Fat: Sat. Fat 2.395 g
Monounsaturated Fat: Mono. Fat 2.136 g
Polyunsaturated fat: Poly. Fat 0.469 g
Contains more Mono. FatMonounsaturated Fat +688.5%
Contains more Poly. FatPolyunsaturated fat +9428.8%
Contains less Sat. FatSaturated Fat -79.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mayonnaise Greek yogurt
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mayonnaise Greek yogurt Opinion
Calories 680kcal 97kcal Mayonnaise
Protein 0.96g 9g Greek yogurt
Fats 74.85g 5g Mayonnaise
Net carbs 0.57g 3.98g Greek yogurt
Carbs 0.57g 3.98g Greek yogurt
Cholesterol 42mg 13mg Greek yogurt
Vitamin D 7IU 0IU Mayonnaise
Magnesium 1mg 11mg Greek yogurt
Calcium 8mg 100mg Greek yogurt
Potassium 20mg 141mg Greek yogurt
Iron 0.21mg 0mg Mayonnaise
Sugar 0.57g 4g Mayonnaise
Copper 0.019mg 0.017mg Mayonnaise
Zinc 0.15mg 0.52mg Greek yogurt
Phosphorus 21mg 135mg Greek yogurt
Sodium 635mg 35mg Greek yogurt
Vitamin A 65IU 15IU Mayonnaise
Vitamin A RAE 16µg 2µg Mayonnaise
Vitamin E 3.28mg 0.01mg Mayonnaise
Vitamin D 0.2µg 0µg Mayonnaise
Manganese 0.007mg 0.009mg Greek yogurt
Selenium 2.3µg 9.7µg Greek yogurt
Vitamin B1 0.01mg 0.023mg Greek yogurt
Vitamin B2 0.019mg 0.278mg Greek yogurt
Vitamin B3 0mg 0.208mg Greek yogurt
Vitamin B5 0.172mg 0.331mg Greek yogurt
Vitamin B6 0.008mg 0.063mg Greek yogurt
Vitamin B12 0.12µg 0.75µg Greek yogurt
Vitamin K 163µg 0µg Mayonnaise
Folate 5µg 5µg
Trans Fat 0.187g 0g Greek yogurt
Choline 34.2mg 15.1mg Mayonnaise
Saturated Fat 11.703g 2.395g Greek yogurt
Monounsaturated Fat 16.843g 2.136g Mayonnaise
Polyunsaturated fat 44.69g 0.469g Mayonnaise
Tryptophan 0.017mg Mayonnaise
Threonine 0.055mg Mayonnaise
Isoleucine 0.065mg Mayonnaise
Leucine 0.095mg Mayonnaise
Lysine 0.072mg Mayonnaise
Methionine 0.035mg Mayonnaise
Phenylalanine 0.057mg Mayonnaise
Valine 0.074mg Mayonnaise
Histidine 0.026mg Mayonnaise
Fructose 0.05g Mayonnaise
Omega-3 - DHA 0.005g 0.004g Mayonnaise
Omega-3 - ALA 5.331g 0.023g Mayonnaise
Omega-3 - Eicosatrienoic acid 0.002g 0g Mayonnaise
Omega-6 - Gamma-linoleic acid 0.125g 0g Mayonnaise
Omega-6 - Eicosadienoic acid 0.03g 0g Mayonnaise
Omega-6 - Linoleic acid 38.942g 0.209g Mayonnaise

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mayonnaise Greek yogurt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
41%
Mayonnaise
17%
Greek yogurt
Minerals Daily Need Coverage Score
13%
Mayonnaise
19%
Greek yogurt

Comparison summary

Which food is lower in Sugar?
Mayonnaise
Mayonnaise is lower in Sugar (difference - 3.43g)
Which food is lower in Cholesterol?
Greek yogurt
Greek yogurt is lower in Cholesterol (difference - 29mg)
Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 600mg)
Which food is lower in Saturated Fat?
Greek yogurt
Greek yogurt is lower in Saturated Fat (difference - 9.308g)
Which food is lower in glycemic index?
Greek yogurt
Greek yogurt is lower in glycemic index (difference - 12)
Which food is cheaper?
Greek yogurt
Greek yogurt is cheaper (difference - $0.6)
Which food is richer in minerals?
Greek yogurt
Greek yogurt is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/nutrients
  2. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.